What’s on your plate?

Cairns Triathlete and DIME Performance Athlete Megan Hendry opens up her kitchen to share with us what she eats in a day and show us what’s on her plate (spoiler alert: it’s YUM).

No, Meg does not eat all this in one sitting. She has generously shared a variety of options of what she would consume whether she is doing a short training session or long session.

Meg’s plate focuses on fresh food. 90% of the food she eats is fresh and unprocessed.  Meg shares that she likes “to cook at home and prepare ahead of time if I need to take food with me post training.  I eat a variety of foods, I don’t cut anything out completely, but I do limit things and class others as treats.  I try to incorporate a good balance of protein, good fats and carbohydrates into all meals.”


Pre Training (session under 2 hours)

  • Banana
  • Homemade bliss ball
  • Electrolyte drink

Pre Training (session greater than 2 hours)

  • Muesli with yoghurt, banana and raspberries
  • Multi grain crumpets/Muffin with honey, jam, peanut butter and a banana
  • Homemade banana bread grilled with yoghurt and berries

During Training (sessions under 2 hours)

  • Electrolyte drink
  • Water
  • Protein bar (if needed)

During Training (sessions greater than 2 hours)

  • Endurance drink (Produrance, carb based)
  • Water
  • Megabake protein energy bars
  • Gels
  • Homemade Date and nut bars or energy balls

Post Training

  • Breakfast Burrito – bacon, eggs, spinach, sweet potato, tomato, ricotta, mountain bread
  • Salmon, eggs, spinach, tomato, capsicum, mushrooms
  • Bircher Museli/overnight oats – banana, milk, protein powder, chia, berry, nuts, yoghurt
  • Protein Pancakes (egg, banana, protein powder, oats)
  • Veggie Fritters (sweet potato, corn, zucchini) topped with poached egg, spinach, tomato

Protein Pancakes

Sweet Potato Fritta and Eggs


  • Salad and wrap (tuna, egg, chicken, fish)
  • Stir Fry
  • Quinoa Salad
  • Rice Paper Rolls
  • Pita Pizza
  • Sweet potato crusted quiche and salad



  • Cruskit, rice cakes or pappadums topped with (egg, tuna, spinach, salad, avocado, peanut butter, cottage cheese, dip..etc)
  • Recovery Shake (protein powder, milk, milo, banana, nut butter, berries…etc)
  • Boiled Egg
  • Quiche bites
  • Nuts and sultanas
  • Coffee with skim milk
  • Fruit
  • Carrot sticks and hummus



  • Kangaroo and Salad
  • Prawns, steak and veg
  • Grilled chicken, sweet potato chips and salad
  • Zucchini Pasta and sauce
  • Homemade curry and quinoa or brown rice
  • Couscous and grilled fish
  • Usually anything with a solid piece of protein, steamed or roasted vegetable or salad and some carbs (sweet potato, corn, quinoa, couscous, brown rice)



Occasional treat of either:

  • Fruit with yoghurt and granola
  • Homemade banana bread
  • Frozen banana rolled in chocolate and nuts
  • Bliss ball
  • Frozen yoghurt

Thanks for the insight Meg. Now it’s time for a feed.

For more amazing food photos and training photos head to Meg’s instagram: @mhendry89